REST
Give your body a rest day and chance to recover. Doing so helps you get fitter and prevents burnout.
Give your body a rest day and chance to recover. Doing so helps you get fitter and prevents burnout.
EASY RUN
Run at a comfortable, steady pace where you can still talk, but not sing. An easy run is likely to be around 6-7 minutes per kilometre, depending on your pace. If you’re using a heart rate monitor, work between 60-70% of your maximum heart rate.
Run at a comfortable, steady pace where you can still talk, but not sing. An easy run is likely to be around 6-7 minutes per kilometre, depending on your pace. If you’re using a heart rate monitor, work between 60-70% of your maximum heart rate.
RUN STRONG WORKOUT
This is a circuit workout so you'll complete one exercise after the other. You need to do the prescribed number of repetitions and aim for three rounds. If you find the rounds too challenging try doing just two or if you find them too easy, try four.
This is a circuit workout so you'll complete one exercise after the other. You need to do the prescribed number of repetitions and aim for three rounds. If you find the rounds too challenging try doing just two or if you find them too easy, try four.
Your goal is to move through the following circuit as quickly as possible while still maintaining the correct technique. Visit fitnessfirstonline.com.au for the video demonstrations to these exercises and more...
- 12 dumbbell step ups
- 12 push ups
- 12 barbell back squats
- 12 assisted chin ups
- 12 dumbbell alternating lunges
- Elbow side plank, hold for 30 seconds on each side
- Pointer, hold for 30 seconds on each side
Don’t forget to warm up with 5 minutes on your favourite cardio machine and finish off your workout with a stretch.
HILLY RUN
Choose a route with one or two challenging hills to help build fitness. In these runs you’ll work at 60-70% of your maximum heart rate in the flat parts of the run and are likely to increase to 70-80% on the hills.
Choose a route with one or two challenging hills to help build fitness. In these runs you’ll work at 60-70% of your maximum heart rate in the flat parts of the run and are likely to increase to 70-80% on the hills.
LONG RUN
Pace yourself from the outset – don’t be tempted to go too hard, too early. You should run at a comfortable, steady pace. An 8km will work 60-70% of your maximum heart rate. Pack water if you need to and make sure you're well fed and hydrated before you set out.
Pace yourself from the outset – don’t be tempted to go too hard, too early. You should run at a comfortable, steady pace. An 8km will work 60-70% of your maximum heart rate. Pack water if you need to and make sure you're well fed and hydrated before you set out.
FAST RUN
Challenge yourself by picking up the pace. Your breathing will be heavier, and you should find it difficult to hold a conversation throughout the run. Work between 70-80% of your maximum heart rate in these runs. If you feel up to it, include short bursts of 30-60 seconds at 80-85% of your maximum heart rate during the fast run. Your breathing will be heavy and you’ll feel like you’re working hard during these bursts.
Challenge yourself by picking up the pace. Your breathing will be heavier, and you should find it difficult to hold a conversation throughout the run. Work between 70-80% of your maximum heart rate in these runs. If you feel up to it, include short bursts of 30-60 seconds at 80-85% of your maximum heart rate during the fast run. Your breathing will be heavy and you’ll feel like you’re working hard during these bursts.
Çok profesyonel bir program değil ama 7k için bunu bulabildim.
Omzum yok olduğu için şınav çekmem ve squat yapmam yasak.
YanıtlaSilYorumların e-posta olarak gelmesini isteyen var mı?
YanıtlaSilabi 6. haftadan başlayalım ama haftada 2 gün falan yapabilirim ben maksimum. bir de ben erken yorulursam sizi bekletiyor gibi olmak istemem.
YanıtlaSil7K ne beyler?
YanıtlaSil7 kilometrenin gavurcası.
YanıtlaSilhttp://www.runistanbul.com/
29 eylülde 7kmlik koşu var.
Tabi katılmak için nikeden bir sürü alışveriş yapman gerekiyor. Hasan, Kaya katılmaya karar verdik. Yalan olabilir belli olmaz. En azından bir amaç uğruna hazırlanmak motivasyonu artırır diye düşündük.
Şimdi Emre Önkaya'yla sahilde koşmaya gidiyoruz. Bu program yattara. Zaten ağırlık antrenmanlarını yapmam imkehansız omzum olmadığı için. Kendimize göre bir adaptasyonunu yapÇaz.
amk geçen sene yazılmıştım ona pazarın köründe olduğu için tabii ki de gitmedim amk.
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